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Home / Warm Up / Cat stretch EN

The Warm Up: Cat

Stretch

Starting position On hands and knees with

arms under shoulders and knees under hips,
knees hip-distance apart. Pelvis and spine
neutral.

To prepare, inhale...

Inhale maintain starting position.

Exhale initiate by rolling ASIS away from

front of femurs and sequentially articulate
spine into flexion from tailbone to head.
Allow scapulae to protract without tensing
upper trapezius.

Inhale keep abdominals engaged and

expand back of rib cage, keeping head and
shoulders relaxed.

Exhale sequentially articulate spine into

slight extension from tailbone to head.

Complete 3–5 repetitions.

Five Basic Principles

1. Breathing

2. Pelvic placement

3. Rib cage placement

4. Scapular movement and stabilization

5. Head and neck placement

The warm up

1. Breathing

2. Imprint and release

3. Hip release

4. Spinal rotation

5. Cat stretch

6. Hip rolls

7. Scapula isolations

8. Arm circles

9. Head nods

10. Elevation and depression of scapulae

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